Check out our September newsletter!
GIVE US A CALL! 303-922-4304 federalbenefitsmadesimple.com Hours: 8 a.m. to 5 p.m. M–F
SEPTEMBER 2024
HEALTHY, WEALTHY,
& WISE
1 Denver Federal Center Building 45, Entrance E-9, Room 1050 Lakewood, CO 80225
FROM FATIGUED TO FANTASTIC HOW EXERCISE BECAME MY SECRET TO BEATING THE AFTERNOON SLUMP
When 3 p.m. rolls around do you ever get so tired it’s difficult to concentrate? I used to hit that afternoon slump pretty often until I incorporated regular exercise into my life. Though it took some time to make it a habit, the fatigue seemed to dissipate once I started working out — alongside many other benefits. September is Self-Improvement Month, a time to focus on bettering ourselves and working toward personal goals. Once I started my wellness journey, I began to feel less stressed and felt like I was releasing good rather than negative energy. I just felt better, as I seemed more positive and, as a result, saw many things in my life improve.
My quest for self-improvement came over the last year after reading several articles focused on the impact of exercise on an individual’s mental health. Truthfully, I had put off exercising for several years, and as a result, I felt tired, lethargic, grumpy, and very old. A friend of mine suggested I read about what occurs in the brain when a person exercises and the results it can have on mental health. The benefits of exercise I read about — like better sleep, improved energy, and less tension — all seemed to match my personal goals. In the beginning, I had to force myself to do it. My goal was to work out four times a week, and it didn’t take long before my exercise routines stuck. After the third week, my body became more used to the exercises, and in a month or two, I couldn’t go without missing the positive vibes the exercise produced. Now, it feels really weird if I skip a day or two. I was beginning to feel a sense of achievement because I saw changes due to the work I was putting in. All those desired results I had read about were becoming my reality. I could run a little farther and lift heavier weights, and I was accomplishing the goals I had set for myself; my concentration was better, I was less frustrated and more motivated, and I felt a total boost in my self-esteem.
Over time, it became very easy but it began with a commitment. I had to pledge to give myself at least three solid weeks to work on this self-improvement goal. Exercise does not have to mean time at the gym lifting weights or doing cardio. It can also be a nightly walk, a bike ride, a game of pickleball, or any other activities you truly enjoy. It’s never too early or too late to improve ourselves. Change takes time; to make not only physical adjustments but mental and emotional as well. So if you dred the thought of a new routine, set your goal for at least three weeks. That’s how long it takes to begin to adjust mentally and physically. If you can commit to just three weeks, it can be life-changing moving forward. The journey to self-improvement is a marathon, not a sprint. Embracing regular exercise has transformed not just my energy levels but my overall outlook on life. As you celebrate Self-Improvement Month, take that first step toward bettering yourself — whether it’s a new workout routine or simply enjoying an active hobby you love. Trust me, your future self will thank you for the positive changes you make today. Here’s to a healthier, more vibrant you! –Jeremy Rafferty
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SNAP HAPPY Discover the Benefits of Photography
Many popular hobbies pose barriers to entry. Running marathons requires fitness, skydiving requires nerves of steel, and video gaming requires skill and usually money. A growing number of adults in their 50s and 60s are embracing a hobby that is perhaps the most adaptable pastime in the world — photography. For those interested in creative expression, mental and social stimulation, or simply a little low-impact exercise, photography offers a path for everyone. At a stage when personal narratives are becoming more important to many people, photography enables adults to document their life experiences in creative ways. Photographers can choose from vast equipment types at a wide range of prices, from smartphone or point-and-shoot cameras to elaborate gear for nighttime or
underwater photography. Potential genres range from landscapes and dark skies to street photography or portraits and subjects can be found almost anywhere in the world or right in your house. Photography offers opportunities to learn about complex topics. You can express your artistic vision through a photo’s composition, lighting, and editing and hunting for new images motivates people to get outdoors. Some photographers say they are enriched by the constant search for beauty in everyday life. Photography clubs or photo walks bring together individuals with shared interests. Also, a high-quality photo of a family member or friend can be a cherished gift. To produce an image your subject will love, pay attention to lighting. “The golden hour”
often occurs right before sunset or just after sunrise, when the light is even and casts a flattering glow, says Maddy, a Boston photographer and TikTok influencer. Maddy says there is no need for a costly light meter to ensure the most flattering light. Simply hold up the palm of your hand facing you and rotate until your palm is bathed either in all sunshine or all shadow. “Whatever light hits your palm is also going to hit your subject,” she says. The results are as she says “phenomenal photos of your friends, so they’ll love you even more!”
Choosing the Right Survivor Benefits for Your Family PRESERVE THEIR FUTURE which provides for your spouse after you have passed away. You want to make a careful consideration about what type of survivor annuity you would like to choose, because if you opt not to elect a survivor annuity, your spouse will be ineligible for health coverage after your death and would receive zero pension payments. Partial Survivor Benefit You can select a partial survivor benefit which ensures your surviving spouse will receive 25% of your annual pension after your death. You need to select partial survivor benefits so your spouse can stay on health insurance if you pass away. However, this reduces your monthly pension in retirement by 5%. Maximum Survivor Benefit The maximum survivor benefit you can select is 50%. If you select this option, it means during your lifetime, monthly pension payments will be reduced by 10% and after you pass away, your spouse will receive 50% of your unreduced annuity. If you opt for this choice, your spouse will receive half of your “unreduced” annuity and will maintain their access to your health coverage. Making the election for your survivor benefit is part of the retirement process and choosing the right survivor benefits is vital to ensuring your retirement plan is comprehensive and thoughtful. By carefully evaluating the options — whether a maximum or partial survivor benefit — you can secure your loved one’s financial future while balancing your own retirement needs. This information is designed for employees under the FERS system. If you are interested in CSRS information, please don’t hesitate to contact our office at 303-922-4304.
When planning for retirement as a federal employee under the FERS retirement system it’s crucial to consider not just your future but also the financial security of your loved ones. Survivor benefits on your pension play a pivotal role in this planning, offering peace of mind that your spouse will be supported should anything happen to you. These benefits, designed to provide financial assistance to your beneficiary, can have an impact on your retirement strategy. Let’s explore how these benefits work and why they’re an essential piece of your retirement puzzle. Pension When a federal employee retires, they make an election for a survivor benefit on their pension should they pass away before their spouse. This is what is called a survivor annuity,
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K-9 Sonya’s Distinguished Service Is Recognized A TAIL OF COURAGE
A national hero from the U.S. Coast Guard had a lot to wag her tail about this year! K-9 Sonya, an 11-year-old Belgian Malinois, was honored with the Animals in War & Peace Distinguished Service Medal this March for her extraordinary heroism over the past nine years. The hardworking dog has a long list of achievements. Sonya was one of 18 explosive detection canines in the Coast Guard assigned to two duty stations; the Maritime Safety and Security Team in Seattle and the Maritime Security Response Team West in San Diego. Alongside her human partner, Sonya’s primary job was to detect and detract acts of terrorism in the U.S. She has performed more than 5,000 hours of explosives detection work and more than 8,500 vehicle sweeps. The pooch’s expertise has helped other local law enforcement agencies handle bomb threats in residential and federal buildings, and she has worked with the FBI and the Bureau of Alcohol, Tobacco, Firearms, and Explosives. One of the highlights of her career was when she found a firearm that was ditched during a high-speed pursuit that was later linked to multiple homicides. Her work ultimately helped to identify the suspect.
Sonya has also had the opportunity to attend major events in the country by protecting guests and fans. Over her career, she worked security for four Super Bowls, the Rose Bowl, the U.S. Track and Field Olympics, U.S. World Athletics, PGA tournaments, and many other mass public gatherings. Sonya has assisted in security for four U.S. presidents, high-ranking dignitaries, and world leaders. Sonya retired in 2023 and was diagnosed with a very aggressive form of cancer, but she didn’t let it stop her from continuing to serve. Sonya worked as the Coast Guard’s first-ever canine recruiter until her passing in April. In a heartfelt message online, Sonya’s handler, Chief Petty Officer James Grant, paid tribute to his partner. “Sonya girl, you were a fighter until the end,” he wrote. “Your loyalty and love will be forever remembered. K9 Sonya, you were the greatest, most loving dog I have ever met.”
Sonya’s brave legacy lives on and continues to inspire.
Train Your
BRAIN!
Tasty Turkey Meatloaf This turkey meatloaf is packed with flavor and protein, perfect for a family dinner!
INGREDIENTS
• 1 lb ground turkey • 1 onion, diced
• 2 tbsp ketchup • 2 tbsp Worcestershire sauce • 2 eggs • 2 tbsp chopped fresh parsley • Salt and pepper, to taste
• 2 cloves garlic, minced • 1/2 cup bread crumbs • 1/2 cup grated Parmesan cheese
DIRECTIONS
1. Preheat oven to 375 F and line a baking dish with parchment paper. 2. In a large bowl, combine turkey, onion, garlic, bread crumbs, Parmesan cheese, ketchup, Worcestershire sauce, eggs, parsley, salt, and pepper. 3. Form the mixture into a loaf shape and place it in the baking dish. 4. Bake for 45 minutes or until the internal temperature reaches 165 F. 5. Let the meatloaf rest for 10 minutes before slicing.
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INSIDE THIS ISSUE PAGE 1 My Journey to a Healthier, Happier Self PAGE 2 Shoot Your Shot: Take a Picture How Survivor Benefits Can Protect Your Loved Ones PAGE 3 The Belgian Malinois Who Protected America Tasty Turkey Meatloaf PAGE 4 The Evolution of Work: Bizarre Jobs That Time Forgot
Careers You’ll Be Glad Are Extinct UNMASKING SOME OF HISTORY’S WORST JOBS
Occupations reflect the times. Jobs we have today didn’t exist years ago, and vice versa. Many past careers weren’t glamorous, and some are the worst professions in history. Let’s look at four foul jobs that no longer exist (and we couldn’t be more thrilled about it). Purple Dye Makers Dyeing clothes is so ordinary today that it’s hard to imagine a world where certain pigments are rare, but this was especially true for purple in generations past. Back in ancient times (first century CE), the hue of the royals was made by crushing thousands of snails, extracting their glands, and then heating the material in a pot full of brine for ten days in an incredibly odorous process! Dripping Men Do you use the fat drippings from your roasts to make gravies or fry other foods? Since this liquid gold can add flavor to any dish, there was once an entire profession built around it. A dripping man back in Victorian England would go to homes and businesses to collect fat to sell to the public. Childbed Linen Warehouse Keepers For much of history, women gave birth at home, not in a hospital. So, it’s not surprising that an industry arose during the 19th century to cater to this. According to an 1842 book of trades,
there was a job for supplying, collecting, and cleaning bed linens specifically for birth. Honey Dippers, Toshers, and Purefinders In 19th century England, the country had recently seen an enormous boom in the population, and most of the available housing lacked flush toilets or sinks with running water. This meant more sewage found its way into the city streets — giving rise to three jobs we no longer see today. Honey dippers collected waste from homes, toshers scavenged sewers for valuable items to sell, and purefinders collected dog poop (to be used in the process of tanning leathers). The next time you get a case of “the Mondays” and question whether or not you like your job, consider this: Would you rather be crushing and boiling snails for 10 days instead? Probably not! Still, which jobs of our era will be considered weird history in the future?
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